Comparing Nutrients in 7 ounces Deglet Noor Dates VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Deglet Noor Dates	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.3% 560kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	173% 126g	4.02% 2.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	53.6% 39g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 39.5g	NA	g per day for Men 19-50 years
Sucrose	% 47.2g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25.3% 2.02mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Deglet Noor Dates versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Frozen Broccoli Spears:

• 7 ounces of Deglet Noor Dates have 2.8 times more Vitamin B3 and 2.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.9 times more Vitamin B9, 170.8 times more Vitamin C, 27 times more Vitamin E and 37.6 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Deglet Noor Dates as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Frozen Broccoli Spears:

• 7 ounces of Deglet Noor Dates have 5.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.6 times more Potassium and 1.6 times more Selenium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.4 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Frozen Broccoli Spears contain similar levels of Calcium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 9.7 times more Energy, 14 times more Carbohydrate, 43.1 times more Sugars and 2.7 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 41.7 times more Omega 3 than Deglet Noor Dates.
• Both Deglet Noor Dates and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Deglet Noor Dates VS Frozen Broccoli Spears

What are the health benefits of Deglet Noor Dates compared to Frozen Broccoli Spears?

Both Deglet Noor dates and frozen broccoli spears offer unique health benefits. Deglet Noor dates are a good source of fiber, potassium, and antioxidants, which can support digestive health, heart health, and provide protection against oxidative stress. On the other hand, frozen broccoli spears are rich in vitamins C, K, and folate, as well as fiber and antioxidants, which can help boost the immune system, support bone health, and reduce inflammation. Including a variety of plant-based foods like dates and broccoli in your diet can help provide essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Deglet Noor Dates or Frozen Broccoli Spears?

Frozen broccoli spears would be a better choice for weight loss compared to Deglet Noor dates. Broccoli is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dates, on the other hand, are high in natural sugars and calories, which can make it easier to overconsume and hinder weight loss efforts.

Should I eat more Deglet Noor Dates or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Both Deglet Noor Dates and Frozen Broccoli Spears are nutritious options, but for muscle building, it is recommended to focus on protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Incorporating these foods into your diet along with regular strength training can help support muscle growth and recovery.

What is the environmental impact of producing Deglet Noor Dates compared to Frozen Broccoli Spears?

The environmental impact of producing Deglet Noor Dates is generally lower compared to producing Frozen Broccoli Spears. Dates require less water, land, and energy to grow and harvest compared to broccoli. Additionally, dates have a longer shelf life and do not require freezing or refrigeration for preservation, reducing energy consumption during storage and transportation. However, it is important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of each food item.